Zakudya Zofunikira (potumikira)
Zikhala - 116
Mafuta - 9g
Carbs - 7g
Mapuloteni - 2g
Nthawi Yonse 75 min
Konzani mphindi 15 , Cook 60 min
Mapemphero 16 (1/4 chikho aliyense)
Kumveka bwino kungapangitse chotupitsa chosasunthika. Mpweya wofiira wofiira wofiirawu sungathe kubisa mtengo wake wokwanira wa thanzi, ndi mtundu wochokera ku anthocyanins, omwe ndi antioxidants omwe amapezeka mu zipatso zofiira ndi ndiwo zamasamba monga beets.
Ma beet wofiira amakhalanso ndi Vitamin C, potassium, ndi mitsempha , pamene nkhuku ndi tahini zimapereka chitsime cha mapuloteni kuti asungunuke mutatha kumwa. Kutumikira mwatsopano kudula masamba ndi lonse tirigu pita mkate wedges usavutike mtima mu uvuni mpaka kutentha.
Zosakaniza
- 2 beets ofiira ofiira
- Supuni 1 ya mafuta a maolivi
- 1 15-ounce amatha nkhuku, kuthira ndi kuchapidwa
- Supuni 2 tahini
- 2 yaying'ono adyo cloves, minced
- 1/2 chikho cha mafuta
- Supuni 2 timadzi timadzi
- 1/2 supuni ya supuni mchere
Kukonzekera
1. Kutentha kotentha ku 425F.
2. Peel ndi kotheka beets ndi kukulunga mu zojambulazo ndi supuni 1 mafuta a maolivi. Ikani pa pepala laling'ono (kuphika madzi amtundu uliwonse omwe angapunthike pamene akuphika) ndi kuphika kwa mphindi 45 mpaka ora, mpaka beets akuphwa mosavuta ndi mphanda.
3. Chotsani njuchi ku ng'anjo ndipo mukhale ozizira kwa mphindi 10 mpaka 15.
4. Onjetsani beets ophika ku pulogalamu ya zakudya pamodzi ndi zotsalira zotsalira ndi kuyamwa mpaka kusakaniza ndi kokoma.
5. Kulawani ndi kusintha kayendedwe kofunikira.
Zosakaniza Zosakaniza ndi Zobwereza
Chosakanikirana chofiira ndi chokongola cha beet chosakanizidwa chingagwire ntchito kuposa kungomaliza. Sinthani chotupitsa ichi mu chakudya mwa kupanga beet wofiira wokazinga wotsitsimula!
Yambani kutsogolo kutsanulira uvuni wanu ku 350F. Gwirani nyemba zonse za tirigu kapena chidutswa cha nkhono, perekani pa nyemba zofiira, ndipo muonjezere masamba omwe mumawakonda, mapuloteni, mtedza, ndi mbewu. Yesani mitundu yosiyanasiyana ya kale, sipinachi, ricotta ndi mtedza umodzi wa mtedza wa pistachio. Ikani iyo mu uvuni wanu kwa mphindi 10 kapena mpaka mutenthe kutenthedwa ndikusangalala ndi zakudya zowonjezera zakudya!
Mtedza wa Pistachio ndiwo malo abwino kwambiri a mafuta ophika mtima, mapiritsi, mapuloteni, Vitamini B6, ndi antioxidants omwe ali ndi anti-inflammatory properties ndipo asonyezedwa kuchepetsa ma shuga a magazi.
Malangizo Ophika ndi Kutumikira
Lembani zophimba zomwe mumazikonda monga kaloti watsopano, nkhaka, kolifulawa, ndi broccoli ndikuziviika mu hummus.
Mutha kukwera pamwamba pa saladi yomwe mumaikonda ndi chidole cha chikumbumtima chimenechi.
Sungani chimbudzi chanu mumtsuko wotsimikizirika mu friji ndipo mutenge zotsalira zomwe muli nazo mu tchipinda tating'onoting'ono tomwe mukusiyana ndi masamba anu kapena saladi. Manyowa amavuta bwino ngati amadya sabata limodzi.